Every Tuesday from 11:00AM - 11:45AM
Class Length: 45 minutes
Deep Water Running is a 45 minute, non-impact, moderate to high intensity class with in water "coach". Be prepared to work hard, but have a great time doing it! All classes will have music and a particular focus of the day. We will warm up, then do interval training and finish up with cool down and stretch.

Deep Water Running is the best cross training venue for runners. It will allow you to train if you are injured and speed up the recovery process. It will enhance your speed if you are healthy and provide a whole body workout which will increase your joint range of motion while strengthening postural muscles. The water has certain properties, which lend itself to non-weight bearing resistance training. The most obvious is its buoyant affect. We float at or near the surface of water. You can run in the water without any pounding on your knees, feet or joints. Secondly, the water is viscous or thicker than air. As you move your arms and legs through the water, you encounter a tremendous resistance. This resistance can be used to repair and strengthen muscles and joints. The faster you move your arms and legs the greater the resistance you will encounter and therefore the harder the workout and the greater the strength gain. Water exerts greater pressure on our bodies than air does. Plus running in the water allows us to do more exercise bouts with less recovery time than a similar workout done on land.

Rates:
• Drop-In Rate: $12.00 per class
• 5-Class Punch Card: $55.00 (No expiration)
• 10-Class Punch Card: $100.00 (No expiration)

Requirements:
Ability to swim is not required, but a comfort level in deep water is necessary.

What you need to bring:
Swimsuit, water bottle and any type of device that keeps your body afloat in an upright position. Flotation devices are also available to purchase in the lobby of Sun Country Sports.

Every Tuesday from 12:00PM - 1:00PM
Masters Swim is a one-hour coached swim workout for adults who are interested in increasing their swim technique and endurance/speed for triathlon or fitness swimming. Each workout will have a specific purpose and include individual feedback for all swimmers from an on-deck coach.

Requirements:
Either completion of “Freestyle 101” clinic with Coach Karyn, or a minimal aerobic base of fitness in the water to complete a group workout. There will be many varying ability levels and workouts will be modified as needed to fit the athlete.

Masters Swim Coaches:
• Karyn Austin

FREESTYLE 101:
How to minimize drag and move more efficiently through the water

Items covered are proper breathing for relaxation, body balance throughout rotation, front quadrant timing, and putting it all together. All swimmers will receive weekly workouts via email to reinforce skills covered during specific sessions.

ADVANCED FREESTYLE CLINIC:
How to improve the power phase of your stroke

Swimmers should have mastered all the skills from 101 Clinic before adding this phase. Items covered are: Changing "gears" without losing form, sculling drills to get more power from every stroke cycle, experimenting with various stroke rates to find the perfect rate at various speeds. We will also cover open water swim skill/drafting in this session. All swimmers will receive weekly workouts via email to reinforce skills covered during specific sessions.

PRIVATE INSTRUCTION:
30 or 60 minute sessions available

These can be individual or 2 people per session (highly recommend finding someone with similar skill level). From beginners to advance swimmers, stroke analysis, videotape and verbal feedback will be given to improve speed and efficiency. All levels are welcome. All swimmers will receive a written evaluation after every lesson including specific drills/skills to focus on.

Adult Swim Lessons Coach:
• Karyn Austin

Get fit while perfecting your feestyle swimming and techniques. Be part of our dedicated Lap Swim times and enjoy all the benefits it has to offer.

Rates:
• First Time: $4.00 per Swim
• 6-Swim Punch Card: $25.00
• Monthly Rate: $25.00 per Month

• All swimmers must check in and out at the Main Sun Country Desk prior to swimming
• All fees and associated paperwork must be filled out prior to beginning your swim
• No lifeguard on duty during Lap Swim

Available for ages 6 months - 3 years
Class Length: 30 minutes
Child and parent participate together in our Guppy and Me classes. With an appropriate balance between fun and structure, parents will be taught how to guide their tots swimming development. Expectations grow as babies develop into toddlers while reinforcing the basics.

Classes emphasize:
• Familiarity with and overcoming fear of water
• Beginning breath control
• Submersions
• Back floating
• Exiting the pool
• Simple propulsions through the water
• Relaxed gliding

Available for ages 3 years and up
Class Length: 30 minutes
Levels: Red, Orange, Yellow, Green, Bluw
Rainbow Fish classes are tailored to offer young swimmers the opportunity to learn the basic fundamentals of swimming. The low student teacher ratios in these classes allow the individual swimmer to progress at his or her own pace and developmental level.

Swimmers will increase their swimming abilities by learning the following:
• Submersion
• Rolling over
• Floating
• Entry techniques
• Kicking
• Streamlining
• Destination swimming (swimming until reaching a safe destination)
• Breathing and breath control
• Elementary strokes

More advanced Rainbow Fish levels will be introduced to the basics of competitive strokes.

Available for ages 6 years and up
Class Length: 30 minutes
The Spectrum Swimmer is taught techniques and strategies to improve destination swims. Emphasis is placed on teaching swimmers how to take several independent breaths. Lower levels will focus on freestyle (with rolling breaths) and eventually, as swimmers progress, the basics of backstroke, breaststroke and butterfly will be taught, as well. Progression through the Spectrum levels will also involve swimming greater distances. The swimmer who successfully completes these levels is ready for the Splash Pre-Team.

Available for ages 6 years and up
Class Length: 60 minutes
Sun Country Performance Team offers swimmers, who are already able to swim competitive freestyle and backstroke, an opportunity to learn and improve all four competitive strokes. Performance Swimming workouts will not only give swimmers an opportunity to improve and perfect stroke techniques, but will significantly help improve their endurance as well. Swimmers must be able to swim 50 yards (2 lengths) of freestyle without stopping and they should also be able to swim 25 yards on their back comfortably to participate in this class. Water safety skills will also be taught.

Available for ages 6 years and up
Class Length: 60 minutes
Splash Pre-Team offers swimmers who are already able to swim competitive freestyle and backstroke an opportunity to learn and improve all four competitive strokes. Pre-Team workouts will not only give swimmers an oportunity to improve and perfect stroke techniques, but will significantly help improve their endurance, as well. Swimmers completing this class will be able to swim each stroke 150 feet (or two lengths of the 25 yard pool). Water safety skills will also be taught.

Available for ages 6 years and up
Class Length: 60 minutes 2-3x weekly (depending on level)
Splash Team members should be comfortable in the water and should already have a basic competence in each of the four competitive strokes. Practice time will be devoted to competition strategies including technical instruction (skills and drills), speed and endurance.